3/15/09 WOD

CrossFit Wod - "J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Rick's WOD

David Wicker's Rotator Cuff Exercises for Shoulder Pain Relief
DieselCrew.com - Ultimate Two Minute Shoulder Warm Up

21-15-9 reps of:
Handstand push-ups - Band Assisted heavy
Ring dips - band assisted light
Push-ups
Time - 10:00 minutes

3 sets of 8 reps of 155lb back squats

30 set ups

This was an extremely difficult wod. My shoulders were sore prior to the work out. Now they just ache. I am looking forward to tomorrow's rest day